10 things about perimenopause you need to know now

Despite the fact it affects us all, there is surprisingly little conversation about menopause and perimenopause (the transitional phase before menopause begins). Imagine if there was this sort of silence around pregnancy and birth! But things are changing.

Here are 10 things, gathered from women who've been there, you should know.

1. It gets hot. Don't shrug your shoulders and claim you've 'heard about' about hot flushes. We're talking really hot. So hot you wake in the middle of the night and the sheets are drenched. So hot you really wish somebody would invent a personalised attachable fan to wear at all times.

Try this: Many women find it useful to record the times of hot flushes throughout the day to identify any common triggers, for example drinking caffeine, eating particular types of foods or doing certain activities. Eliminate any potential risks as much as possible.

2. There will be mood swings. This will range from feeling low to full on bursting into tears. You may notice that these times coincide with the onslaught of a hot flush. Just to make it even more complicated…

Try this: Many women say that exercise alleviates their mood, ranging from taking up swimming to hitting the gym or simply going out for a walk.

Try this: Invest in super-hydrating products and use frequently. You might also find it useful to use a nail hardener to prevent nails breaking. And add hydrating foods to your diet; try celery, cucumber, oily fish such as salmon and mackerel, flaxseeds and nuts. And remember to drink plenty of water.

4.The question of HRT– to take it or not to take it to replace falling oestrogen levels – will loom large on your horizon.

Try this: Some people opt for natural alternatives such as black cohosh. Take advice, consider your options carefully and don't be afraid to give it a go if it seems like a good choice for you. But at the end of the day, it's your decision and don't let anyone – be they medical or natural practitioners – pressure you into doing something you don't feel comfortable with.

Foods that are naturally oestrogen rich include lentils, flaxseed and chickpeas, so consider adding these to your diet.

5. Prepare yourself to feel more tired than usual. If all those crashing hormones weren't enough, you make also find yourself waking several times a night due to hot flushes.

Try this: Make a strong effort to build some downtime into your day to allow for your fluctuating energy levels. If you can't fit in a regular nap, at least have some quiet time for yourself everyday, otherwise you're working against the natural rhythms of your body.

6.Watch out for heavy periods. Yes, you might be psyching yourself to say goodbye to them, but first they may get heavier. Even if they don't change in intensity, they almost certainly will change in frequency, becoming less or more frequent before they disappear for good.

Try this: Eat a healthy balanced diet, try to get plenty of sleep and aim to reduce your stress levels to help with heavy periods. Remember this is a transitional phase and, like all transitions, will come to an end. However if you are worried about particularly heavy levels of bleeding, you should consult your doctor.

7.You can still get pregnant, even if your periods are highly irregular.

Try this: To avoid pregnancy, you should use contraception. But of course you knew that…

8.You may gain weight. But you don't have to. Often weight gain can be down to lifestyle issues – the desire to comfort eat for example – as well as hormonal changes.

Try this: Don't stop eating! The body will go into 'protection mode' and start to store fat. Aim for a balanced diet, with a combination of carbs – vegetables and wholegrains, proteins – meat, fish, eggs, nuts – and fibre.

But it's not all bad news.

9.You may find you start to crave a more healthy way of living and hanker after fresh food.

Try this: Invest in a Nutribullet, juicer or smoothie maker and whip up some healthy goodness using fresh fruit and vegetables; try a portion of frozen berries with coconut water, add protein and texture with a handful of nuts and seeds and finish with a chopped banana.

10. And, with all those hormones doing their thing, you may find your sex drive increases and you are enjoying 'bedroom time' much more than you used to.